Set	time
1	2min

Mobility Monday (T-spine, Hips, Ankle)

Work-In

Recovery Session

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

T-spine & Shoulder
Horizontal Loading

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time
1	2min h:m:s

UMT
Prone T-Spine Rotation

Set	Reps
1	10

LAR UMT
T Spine Mobility Thread The Needle Reach

Stretches out the shoulders and torso relative to the hips.

Set	Reps
1	10

Hip and ankle
Horizontal Loading

LAR UMT
3D Calf Stretch

Set	Reps
1	10

LAR ULT
Seated Midfoot Spiral Stretch/Massage

This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.

Set	Reps
1	10

LAR ULT
Seated Pronate Supinate

Set	Reps
1	10

ULT
IR Active Hamstring Stretch

Set	Reps
1	10

UMT
Figure 4 Stretch

Set	Reps
1	10

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps
1	10

UMT
Rock the Pigeon

Set	Reps
1	10

Recovery Blocks

T-spine & Shoulder Horizontal Loading

LAR Self-Massage: T-Spine

UMT Prone T-Spine Rotation

LAR UMT T Spine Mobility Thread The Needle Reach

Hip and ankle Horizontal Loading

LAR UMT 3D Calf Stretch

LAR ULT Seated Midfoot Spiral Stretch/Massage

LAR ULT Seated Pronate Supinate

ULT IR Active Hamstring Stretch

UMT Figure 4 Stretch

LAR ULT Quadruped Medial Hip Stretch

UMT Rock the Pigeon